Summer Training Success: Featuring Asics GEL-Kayano 27

Sponsored by Zappos. All opinions are my own.

Training during these hot summer months can definitely make even the strongest of runners feel so out of shape! The good thing is that the rumors are true—training in the heat helps build fitness. Every time I’ve planned a fall race, I end up dreading the fact that the bulk of the training and the most intense weeks will land on the hottest part of the year. This is coming from someone who lives in a warm climate year round! Miami is regularly warm, so you would think I am used to it even when summer comes around. But it is a different kind of heat from June through September—very high humidity and dew point and a “feels like” temperature of 100+ degrees almost every single day!

Sadly, we’ve had the majority of our races canceled for the rest of the year, so it can be tough to find the motivation to train at all, especially when it’s stifling outside. I mentioned before and I’ll say it over and over again—new shoes can do wonders to give us a push to get out the door! I’m on my fourth week of using my ASICS GEL-Kayano 27 from Zappos and I’m truly loving them for the bulk of my training. Since my focus is improving my endurance, I’m incorporating several longer easy to medium-paced runs and this pair has been perfect!

Keep It Light

This goes for not just your summer training load, but also your entire outfit. The most comfortable way to run when it’s extremely warm out is with the lightest gear. You don’t want your clothes sticking to you, so make sure you wear light, breathable materials that keep you dry. This is especially important when it comes to shoes. You don’t want your sweat to keep you from reaching your pace goals! I, myself, am definitely not a fan of running shoes that absorb all my sweat and end up feeling heavy and sponge-like—no thank you!

The GEL-Kayano 27 have been the perfect pair for summer running since they are made with a mesh upper that allows air to flow through the shoes to help keep you dry. This is a bit of an update from the previous version, since they expanded the space in between the material’s fibers. Even the sock liner inside the shoe stays dry! By the way, the sock liner actually adds extra plush cushioning that I feel makes long runs much more comfortable! My feet tend to get sore, especially since I’ve had 12-years full of bouts of plantar fasciitis, so any extra cushioning that does not add weight is a plus.

Versatility

I have a neutral running stance and normal arch height, so I generally don’t have to worry about finding a good stability shoe. What I’ve noticed when researching running shoes is that it’s hard to find a pair that works really well for both neutral and overpronating runners. Usually the stability aspect tends to feel stiffer along the outsole if you are a neutral runner, therefore not as comfortable for speedier runs. 

The ASICS GEL-Kayano 27, however, is the best of both worlds! The DUOMAX support system helps limit the foot rolling inward (overpronate), but not at the cost of cushioning. It’s made with softer materials so from when the foot strikes the ground all the way to the push-off phase, it keeps the impact less intense, while providing the springiness we want to run at any pace. I noticed this the most when making turns on my runs—the shoe feels like it conforms to the shape of your foot like a foam mattress would, but kept my ankle secure as it rotated.

All in all, I feel the ASICS GEL-Kayano 27 does a great job at protecting my injury-prone feet during my high-mileage training program. After trying them out for every type of run—easy, long, sprints, tempo runs, and hill running, I find they work well for each, but are truly the perfect fit for medium to long consistently paced runs. Since these have been my go-to pair for the bulk of my easy and recovery runs, I even bought a second pair! There are several colors to choose from at Zappos, so take a look for yourself and don’t forget about signing up for the Zappos rewards so you can take advantage of the many benefits, like free expedited shipping, points on every purchase, and a 365 day return policy! 

Salt Tablets for Effective Hydration

Hydration is a popularly researched topic on the internet for runners and other endurance athletes. When you are training for a long distance race, proper hydration will be a key factor in improving performance. While most people, especially newbies in the running and cycling world, believe hydration only has to do with water, this is far from correct. You will find that sodium plays a crucial role in being properly hydrated before, during, and after distance training. This is due to the fact that our bodies eliminate a large amount of sodium during sweating. When there is an excessive loss of sodium, it negatively affects the body.

Sodium not only plays a role in maintaining proper fluid balance throughout the body, but it also is an important component in the nerves that control our muscles. Not having enough sodium in the body will decrease nerve signals and reduce the firing of muscles needed during activity. This is why it is emphasized to include electrolyte-enhanced sports drinks along with water while training for long periods of time, especially in the heat, where our bodies sweat more. Some drinks primarily include high amounts of sodium, while others will have additional minerals that aid in hydration such as magnesium and potassium. Most running events will provide Gatorade at aid stations, and it is highly recommended to take advantage of this.

How Much Sodium is Actually Lost?

The amount of sodium lost during exercise will vary from person to person. If you are a heavy sweater you will likely lose more sodium than a light sweater. Training in excessive heat or humidity will also cause more sweating and sodium loss, but that will depend on how acclimated your body is to training in that type of weather. The average amount of sodium lost is around 500mg/lb of sweat, but again, this will vary with the factors just mentioned. Runners can lose around two pounds of fluid per hour of training, which means a loss of 1000mg of sodium. This gives a pretty good idea of how much is needed to replenish during training and races. Once an athlete reaches a loss of 3-5% of their body weight in sweat, dehydration and hyponatremia symptoms may develop which will decrease athletic performance. It is a good idea to consider replenishment options other than plain water during these circumstances, such as the readily available salt tablets on the market.

Salt Tablets: Not Just Sodium

Most salt tablets contain more than just sodium. Magnesium, potassium, and chloride are also electrolytes that we lose when we sweat and are minerals that work with sodium to balance out the fluid inside and outside of the cells in the body. This is why it is important to look for salt tablets that contain these electrolytes as well. Many ultra runners and triathletes swear by these supplements and have had positive outcomes in race performance.

Reaching to a point of hyponatremia, which is a low sodium level in the blood, leads to nausea, lightheadedness, and muscle cramps, all which can reduce strength and energy during performance. Many athletes reach for water when they begin noticing these side effects, but this will only dilute the sodium further creating even worse problems. Severe states of hyponatremia may cause seizures and death in some cases, so it is crucial to understand and consider sodium supplementation. Although sports drinks are quite effective at replenishing electrolyte loss, other minerals are needed to enhance the role of sodium during performance.

How Much Sodium Do Runners Really Need?

Studies have shown that preloading of sodium when exercising in the heat may slow the rise of core body temperature, but this does not mean athletes should overindulge in salty foods on a daily basis. As most health information emphasizes the negative impact of a high sodium diet has on the body, athletes should practice safe consumption of salt regardless of the sodium needed during excessive exercise. A regular diet without the inclusion of added salt will easily meet the daily recommended allowance for sodium which is 2300mg. Although running a marathon for 4 hours can cause a loss of around 4000mg of sodium, incorporating a salt tablet prior to starting and replenishing throughout the race is enough to keep the fluid balance.

Although runners can get a good amount of sodium by eating a salty meal or snack before a race or long run, it is difficult to consume and track the total amount of sodium needed. This method will also involve the ingestion of extra calories and other nutrients that are unnecessary at the time. The reason salt tablets may be a better choice is that they have a more concentrated amount of sodium than foods or even the sports drinks available at aid stations. If those sports drinks had a higher concentration of sodium, it would create an excessively salty flavor, which is not appealing to most people. Therefore the lower sodium levels in the few sips of Gatorade taken at each aid station would not be sufficient enough, especially in an extremely hot and humid race. Taking salt tablets is a quicker method to supply the body with the electrolyte levels it needs.

Sources

B. Sanders, T.D. Noakes & S.C. Dennis, Sodium Replacement and Fluid Shifts During Prolonged Exercise in Humans, Journal, Aug 6, 2019

Dale B. Speedy; John M. D. Thompson; Ian Rodgers; Malcolm Collins; Karen Sharwood, Journal, Aug 6, 2019

Stacy T. Sims, Nancy J. Rehrer, Melanie L. Bell, and James D. Cotter, Preexercise Sodium Loading Aids Fluid Balance and Endurance for Women Exercising in the Heat, Journal, Aug 6, 2019

Summer Training: How to Avoid Losing Fitness in Hot Temperatures

As runners, you will catch us all complaining at some point about the weather and how it gets in the way of training. Freezing cold, snowstorms, and icy roads and trails are dreaded during the winter months, leaving us to suffer on the treadmill for most runs. We long for warmer days, which end up coming rather quickly. Within the first few weeks of Spring and Summer, we are already complaining once again about the weather and how hot and humid it is. We soon realize that running in the blistering cold felt much better. Most runners struggle to maintain their fast paces during the summer months. Running becomes almost intolerable when the heat and humidity index are at their highest. It may get discouraging but once you understand why this happens, you will learn to be okay with it.

How Does Heat Affect Performance

Several studies have concluded that heat most definitely makes a large impact on oxygen consumption. In dry heat VO2 max drops by over 5% as compared to cooler, more comfortable conditions. Hot and humid conditions can drop VO2 max by over 12%! High heat generally causes the body to work harder to keep a cooler core temperature, therefore spiking heart rate and causing runners to not last as long during workouts. When humidity is at a significantly high percentage along with the heat, it becomes twice as hard to keep that cooler core temperature. Keep in mind that the evaporation of sweat is the body’s method of cooling off and with too much humidity, the constant water in the air causes sweat to remain on the skin, thus not evaporating and cooling us down.

If runners are able to stay consistent with their training programs during these hot summer months, there are several benefits over the long-term that will translate to better race times in the Fall. These benefits include increased blood plasma volume, increased sweat rate, a lower core temperature, and increased oxygen transport to the muscles. Once the body adapts to the hot and humid conditions and these physiological changes occur, it becomes more efficient at cooling and harder paces during the cooler months will become much easier to perform. Getting to this point will require patience, though, with proper hydration and fueling strategies, since the body will fatigue at a quicker rate during these hot temperatures. 

How to Adjust to Warmer Temperatures

Most people believe that trained runners will respond to increased heat and humidity much better than non-trained athletes, but this is actually not the case. The body’s response to environmental changes such as climate will depend on several factors including body mass index, fat percentage, and general sweat rate, which can vary from person to person. It will take at least two weeks to for the body to adjust to warmer and more humid conditions with consistent training. The key to adjusting quickly and safely is to incorporate the proper hydration plan for you. 

The amount of fluids one requires during running largely depends on sweat rate. The best way to calculate this is to weigh yourself before and after running, taking into account the amount of fluids you intake and whether your use the bathroom in between those two weigh-ins. For every pound lost during running, you will require an intake of 16 ounces of fluids. A good method if you are unsure of your fluid needs is to drink between 4 and 8 ounces of water or an electrolyte drink every 15 to 20 minutes. Generally if you run for an hour or less, water should be enough. If you are a salty sweater (skin feels sticky after runs or there are white stains on black running clothes) then it is beneficial to include a sports drink.

Given these findings by several studies on the effect of heat and humidity on running performance, runners should not be discouraged if they see their paces slowed significantly during the Summer. Instead they should take advantage of the warmer weather to get their bodies to be more prepared for fall racing, as long as they do so safely. Heat illness and dehydration are serious conditions and runners should plan their fueling strategies accordingly.

Gradually easing into training plans with low mileage and easy runs is key to get the body adapted quickly. If you attempt your hard workouts from the start, you will most likely be unsuccessful and may lose confidence. This will also increase your risk of heat illness and injuries. Since the body must work harder in hotter temperatures, we will require more calories and electrolytes in order to function properly and run our best. Having an electrolyte drink before heading out and taking more along the way, while planning routes in shaded areas with water fountain stops is ideal. Gels and chews should also contain enough of the vitamins and sugars our bodies requires for the extra energy it will take to run hard in the heat. Practice these safe habits, and you will reap the benefits of Summer running.

 Sources:

Jiexiu Zhao, Santiago Lorenzo, Nan An, Wenping Feng, Lili Lai, Shuqiang Cui, Effects of Heat And Different Humidity Levels On Aerobic And Anaerobic Exercise Performance In Athletes, Journal, Aug 06, 2018